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Восстановление здесь требуется соответствующее.",[20,21,22,23],"Состав тренировки: борцовские блоки и спарринги отличаются по интенсивности.","Уровень партнёра: с равным соперником расход растёт заметно.","Доля партера: борьба в захвате быстро закисляет мышцы и поднимает пульс.","Масса тела: в клетке она влияет на всё, включая расход.",[25,26,27,28],"Не совмещайте ММА с тяжёлыми силовыми в один день: восстановление не успеет.","Борьба даёт меньше расхода в цифрах, но выматывает сильнее ударки.","Начинайте с одного направления: смешанный формат перегружает новичка технически.","Следите за питанием и сном: при трёх тренировках в неделю расход превышает 2 000 ккал.",[],{"male":31,"female":36},{"sex":32,"weight_kg":33,"height_cm":34,"age":35},"male",90,180,30,{"sex":37,"weight_kg":38,"height_cm":39,"age":35},"female",60,166,[41,49,58,67],{"key":42,"label":43,"met":9,"met_source":44,"is_estimate":45,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":47,"kcal_hour_female":48},"trenirovka","Обычная тренировка",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,807,569,{"key":50,"label":51,"met":52,"met_source":53,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":55,"child_url":14,"kcal_hour_male":56,"kcal_hour_female":57},"udarka","Ударный блок",8,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"boxing, sparring","Работа руками и ногами по снарядам и в парах",627,442,{"key":59,"label":60,"met":61,"met_source":62,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":64,"child_url":14,"kcal_hour_male":65,"kcal_hour_female":66},"borba","Борцовский блок",6,{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},"wrestling (one match = 5 minutes)","Работа в партере: интенсивность высокая, но с паузами",470,332,{"key":68,"label":69,"met":70,"met_source":71,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":73,"kcal_hour_female":74},"sparring","Полный спарринг",12.3,{"kind":11,"category":12,"desc":72,"note":14,"based_on":14,"url":15},"martial arts, vigorous pace",964,680,{"durations":76,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":78},[77,35,38],15,[79,98,117,135],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":80,"female":89},[81,84,87],{"minutes":77,"gross":82,"net":83,"km":14,"steps":14,"reps":14},202,182,{"minutes":35,"gross":85,"net":86,"km":14,"steps":14,"reps":14},403,364,{"minutes":38,"gross":47,"net":88,"km":14,"steps":14,"reps":14},729,[90,93,96],{"minutes":77,"gross":91,"net":92,"km":14,"steps":14,"reps":14},142,129,{"minutes":35,"gross":94,"net":95,"km":14,"steps":14,"reps":14},285,257,{"minutes":38,"gross":48,"net":97,"km":14,"steps":14,"reps":14},514,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":99,"female":108},[100,103,106],{"minutes":77,"gross":101,"net":102,"km":14,"steps":14,"reps":14},157,137,{"minutes":35,"gross":104,"net":105,"km":14,"steps":14,"reps":14},313,274,{"minutes":38,"gross":56,"net":107,"km":14,"steps":14,"reps":14},548,[109,112,115],{"minutes":77,"gross":110,"net":111,"km":14,"steps":14,"reps":14},111,97,{"minutes":35,"gross":113,"net":114,"km":14,"steps":14,"reps":14},221,193,{"minutes":38,"gross":57,"net":116,"km":14,"steps":14,"reps":14},387,{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":118,"female":127},[119,122,125],{"minutes":77,"gross":120,"net":121,"km":14,"steps":14,"reps":14},118,98,{"minutes":35,"gross":123,"net":124,"km":14,"steps":14,"reps":14},235,196,{"minutes":38,"gross":65,"net":126,"km":14,"steps":14,"reps":14},392,[128,131,133],{"minutes":77,"gross":129,"net":130,"km":14,"steps":14,"reps":14},83,69,{"minutes":35,"gross":39,"net":132,"km":14,"steps":14,"reps":14},138,{"minutes":38,"gross":66,"net":134,"km":14,"steps":14,"reps":14},276,{"variant":68,"label":69,"met":70,"speed_kmh":14,"male":136,"female":144},[137,139,142],{"minutes":77,"gross":138,"net":113,"km":14,"steps":14,"reps":14},241,{"minutes":35,"gross":140,"net":141,"km":14,"steps":14,"reps":14},482,443,{"minutes":38,"gross":73,"net":143,"km":14,"steps":14,"reps":14},885,[145,148,151],{"minutes":77,"gross":146,"net":147,"km":14,"steps":14,"reps":14},170,156,{"minutes":35,"gross":149,"net":150,"km":14,"steps":14,"reps":14},340,312,{"minutes":38,"gross":74,"net":152,"km":14,"steps":14,"reps":14},625,[154,157,160,163,166],{"q":155,"a":156},"Сколько калорий сжигает час тренировки ММА?","В темповом режиме мужчина 90 кг потратит около 895 ккал, женщина 60 кг — около 605 ккал.",{"q":158,"a":159},"Что тяжелее — ударка или борьба?","По цифрам расхода выше ударная работа, по субъективной тяжести — борьба: она даёт постоянное статическое напряжение и сбивает дыхание.",{"q":161,"a":162},"Подходит ли ММА для похудения?","Да, расход высокий. Но травматичность выше, чем у фитнес-форматов, поэтому важна грамотная группа.",{"q":164,"a":165},"С чего начать новичку?","С базы одного направления: борьба, бокс или тайский бокс. Смешивать имеет смысл, когда есть основа.",{"q":167,"a":168},"Как строится неделя тренировок в ММА?","Обычно чередуют ударные и борцовские занятия, добавляя один день физподготовки. Три тренировки в неделю — рабочий минимум для прогресса без перегрузки. Спарринги ставят в середину недели, чтобы к выходным успеть восстановиться. Ежедневные занятия без плана быстро приводят к травмам и застою.",[170,178,182,187,191,195,199,203,211,219],{"slug":171,"name":172,"url":173,"met":174,"kcal_hour_male":175,"kcal_hour_female":176,"delta_pct":177,"is_estimate":46},"bjj","Бразильское джиу-джитсу","\u002Factivities\u002Fbjj",5.3,415,293,-49,{"slug":59,"name":179,"url":180,"met":61,"kcal_hour_male":65,"kcal_hour_female":66,"delta_pct":181,"is_estimate":45},"Вольная и греко-римская борьба","\u002Factivities\u002Fborba",-42,{"slug":183,"name":184,"url":185,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":186,"is_estimate":45},"tayskiy-boks","Тайский бокс","\u002Factivities\u002Ftayskiy-boks",0,{"slug":188,"name":189,"url":190,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":186,"is_estimate":45},"karate","Карате","\u002Factivities\u002Fkarate",{"slug":192,"name":193,"url":194,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":186,"is_estimate":45},"kikboksing","Кикбоксинг","\u002Factivities\u002Fkikboksing",{"slug":196,"name":197,"url":198,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":186,"is_estimate":46},"sambo","Самбо","\u002Factivities\u002Fsambo",{"slug":200,"name":201,"url":202,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":186,"is_estimate":45},"taekvondo","Тхэквондо","\u002Factivities\u002Ftaekvondo",{"slug":204,"name":205,"url":206,"met":207,"kcal_hour_male":208,"kcal_hour_female":209,"delta_pct":210,"is_estimate":45},"vodnoe-polo","Водное поло","\u002Factivities\u002Fvodnoe-polo",10,783,553,-3,{"slug":212,"name":213,"url":214,"met":215,"kcal_hour_male":216,"kcal_hour_female":217,"delta_pct":218,"is_estimate":45},"skakalka","Скакалка","\u002Factivities\u002Fskakalka",11,862,608,7,{"slug":220,"name":221,"url":222,"met":215,"kcal_hour_male":216,"kcal_hour_female":217,"delta_pct":218,"is_estimate":45},"tabata","Табата","\u002Factivities\u002Ftabata",[],[225,227,228],{"type":226,"title":172,"url":173},"activity",{"type":226,"title":179,"url":180},{"type":226,"title":184,"url":185},[230,231,232,233],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":72,"note":14,"based_on":14,"url":15},{"page_type":226,"point":14,"template":235,"blocks":239},{"kind":236,"title_tpl":237,"description_tpl":238,"h1_tpl":14,"og_image":14,"noindex":45},"default","[[name]]: сколько калорий сжигается — калькулятор и таблица","[[name]] — [[kcal_male]] ккал в час у мужчины 90 кг и [[kcal_female]] ккал у женщины 60 кг ([[met]] MET). 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